Warm Up – 5 Mins

5 Min EMOM:
10 Lunges (total)
10 KB swings (light)

Shoulder Development – 6 Mins

Circuit (for quality)
12 Banded 90/90s
12 Banded Reverse Flies
12 Scap Pulls

Metcon – 14 Mins

14 Min AMRAP
100m Single Arm KB Farmer Carry (switch @ 50m mark)
15 KB Goblet Lunges (per leg)
20 KB Swings